Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.


"There are two types of people; those who eat kale and those who should."
-Bo Muller-Moore,

The refrigerator light goes on...

This is a variation on a dressing created by my wife, Morgan. It is really fantastic with umami, bitter, salty and sweet taste buds activated. Leafy greens like this are so full of great things calcium, Vitamin K (sadly not for warfarin users), fiber (very filling!), vitamin C, vitamin A, and potassium, yet are low in calories.

Pumpkin Seeds

The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).

The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol


Kale Salad with Pumpkin Seeds

Servings = 4 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe can be divisible by 2.

This recipe makes great leftovers and is actually better the second day. Note that cooking time does not include chilling time.

2 Tbsp olive oil
1 Tbsp low sodium soy or gluten-free tamari sauce
2 tsp Dijon mustard
1 tsp honey
fresh ground black pepper (to taste)
1/4 cup dried pumpkin seeds (pepitas)
1 tsp dried thyme leaves
8 ounces kale (cut into thin strips)

Place the olive oil, soy sauce, mustard, honey and pepper in a bowl.

Whisk until smooth.

Place a small skillet over medium high heat.

Add the pumpkin seeds and toast for about 10 minutes until lightly browned.

After about 5 minutes of toasting add the dried thyme leaves and toss with the pumpkin seeds.

Add the pumpkin seed and thyme mixture to the bowl with the dressing and fold together well.

Let cool slightly and pour over the kale.

Toss well to coat. Chill before serving.

Nutrition Facts

Serving size = about 2 cups

Servings = 4


Amount Per Serving

Calories 145 Calories from Fat 102
  % Daily Value
Total Fat 11g 17%
    Saturated Fat 2g 7%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 204mg 9%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 6%
    Sugars 1g  
Protein 4g  
Vitamin A 169% Vitamin C 114%
Calcium 9% Iron 16%
Vitamin K 475 mcg Potassium 337 mg
Magnesium 69 mg